Where To Get The Most Omega-3s

You usually find the most omega-3 fat in the fattiest fish from the coldest deep sea. Richest sources are:

• Mackerel
• Anchovies
• Herring
• Salmon
• Sardines
• Lake trout
• Atlantic sturgeon
• Tuna

Moderate amounts are found in the following:

• Turbot
• Bluefish
• Striped bass
• Shark
• Rainbow smelt
• Swordfish
• Rainbow trout

Shellfish – crab, lobster, shrimp, mussels, oysters, clams and squid – contain lesser amounts of omega-3s.

To get the most omega-3 benefits, bake or poach fish. Frying or otherwise adding fat, especially vegetable oils high in omega-6s, decreases the omega-3 potency in the fish.

Choose tuna packed in water and sardines canned without oil, unless it is a sardine oil, noted on the label as sild Added oils, such as soybean oil, can diminish the omega-3s. Also, draining oil from the canned tuna washes away from 15 to 25 percent of the omega-3s, whereas draining water off washes away only 3 percent.

You can also get some omega-3s in certain plant foods. The highest concentrations are in walnuts, flaxseed and rapeseed (from which canola oil is made) and purslane, a green leafy vegetable that grows wild in the United States and is commonly eaten in Europe and the Middle East. However, plant omega-3s appear to be only one-fifth as potent as marine omega-3s in fostering beneficial reactions in cells.

From: Food Your Miracle Medicine